Diet 90 days of separate nutrition: principles and menu

The 90 Day Diet was developed in early 2000. Its creators are two friends from Slovenia: Bredoy Hrobat and Mojcej Polyansek. They outlined their ideas in a book called “The 90 Day Separate Diet.” This guide to achieving an ideal figure has become widely known not only in Slovenia, but throughout the world. In the shortest possible time, the book was translated into many languages ​​of the world. If you stick to the menu suggested in the book, you will be able to lose 18-25 kg in 3 months.

Getting rid of excess weight occurs by accelerating metabolic processes in the body. A person eats a certain product for a long time, changing it periodically. Therefore, you can lose weight quickly and comfortably.

How the 90 day diet works

All menus offered in the 90-day diet are divided into 4 components:

• On the first day, a person eats only protein foods.
• On the second day, you need to eat starchy foods.
• The third day's menu is based on carbohydrate foods.
• The fourth day is designed to saturate the body with vitamins.

Every 29th day of the diet should be a fasting day. During this time, you are only allowed to drink water. The last time you can come to the table is no later than 8 pm. A smaller amount of food should be consumed during breakfast, at lunch the portion is doubled, and dinner consists of half of lunch. You can use fruits as snacks (one fruit per snack).

The diet can be practiced no more than once every six months. To maintain results, you can eat separately for 15 days every year. Although if you correctly create a menu based on the principles of the 90-day diet, then you can stick to it throughout your life.

Comments from nutritionists

According to the overwhelming majority of experts in the field of nutrition, Herbert Shelton’s concept of separate nutrition does not correspond to modern views on the physiology of nutrition and digestion. Unfortunately, the author of the idea did not have a medical education, and his views on the physiology of digestion are significantly simplified and do not correspond to reality. Moreover, his hypothesis contradicts the medical data obtained from modern scientific research. This concerns, first of all, the participation of certain enzymes in digestion, a lack of understanding of the role of the pancreas, which, when the digestive process starts, produces several types of enzymes simultaneously that digest both carbohydrates and proteins. That is, Herbert Shelton’s statements that various enzymes suppress each other and thereby negatively affect the digestion process are erroneous.

Therefore, a healthy person does not have any physiological grounds for separate nutrition. This also applies to the physiological structure of the stomach, which is designed to digest mixed food, and not individual food nutrients in turn. Moreover, a number of amino acids contained in animal and plant proteins are absorbed by the body only in a certain ratio. So, if there is a lack of any amino acid, the absorption of others deteriorates.

According to Dr.Med.Sc. Vasilevskaya L. S. “G. Shelton’s concept does not take into account the complete adaptation of a person to a mixed diet, which arose in the process of human evolution, during which the human body developed enzymatic adaptation to mixed food and rapid/optimal self-regulation of gastrointestinal functions.”

As a conclusion, it should be noted that separate nutrition does not make much sense, but is just another fashionable diet that should not be abused for a long time. The fact that this nutritional system allows you to lose excess weight is rather a side effect, achieved by reducing the amount of food consumed and eliminating harmful foods from the diet.

Diet rules for 90 days

In order for the 90-day diet to achieve the desired results, you must follow the following rules:

• At breakfast you should only eat fruit.
• Lunch should take place no earlier than 12 noon. If before this time there is an acute feeling of hunger, then you can give yourself a snack. Fruits are suitable for this purpose.
• There should be at least 3 hours between lunch and dinner. If we are talking about days with a protein menu, then this break should be increased by another hour.
• During fruit days, the break between meals can be 2-3 hours.
• You cannot approach the table after 8 pm.
• The lunch portion during dinner should be halved.
• Only high-quality food products are suitable for the diet. They should not contain sugars, fats, chemical additives, etc.
• To dress the salad, you can use vegetable oils: olive, sunflower, corn. Add it in small quantities.
• Products can be boiled and stewed, steamed and baked.
• Salt is limited on the menu. To improve the taste of dishes, you can use spices and herbs.
• You need to drink at least 2 liters of water per day. You can also drink tea, coffee and compotes.
• The calorie content of food must be controlled. This is especially true for carbohydrate days.
• You need to exercise at least 2-3 times a week. This will allow your muscles to be trained, and they will begin to expend energy, even while at rest.

Recommendations

For an effective, painless and healthy passage of the nutrition system, it is recommended to follow all recommendations about diet and meal times:

1. It is worth having fruit for breakfast and starting the day with a drink with vinegar and honey.
2. Periodically measure your weight and body parameters, count the number of calories consumed.
3. It is forbidden to drink water during meals, as this reduces metabolism.
4. The best solution would be to drink liquid 15-30 minutes before meals and half an hour after fruits, 2 hours after a starchy meal and 4 hours after a protein meal.
5. It is important to eat when you feel hungry; the body itself will show when it is ready to process food.

90-day split diet menu for a week

Menu for weight loss

A varied menu for every day is prepared based on the product compatibility table. It is also necessary to count calories daily in order to achieve significant results in losing weight.

The calorie intake of the daily diet is reduced, and physical activity is increased.

It is recommended to change dishes throughout the day to avoid monotony. For breakfast, preference is given to cereals, fermented milk products and fruits, for lunch - protein foods and for dinner - carbohydrate foods.

An approximate menu for the week is suggested in the table:

Between main meals, you are allowed to eat any fruit or nuts, provided that you have an unbearable feeling of hunger.

The cycle is usually scheduled for a week. Then it is repeated starting from the first day.

Diet for 10 days

If a woman urgently needs to lose just a few kilograms or give her body a rest after long holiday feasts, then 10 days on separate meals is enough. A day before starting this regimen, it is recommended to take a fasting day on kefir. After this, they begin to eat all the usual foods, focusing on the compatibility table.

The diet for 10 days looks like this:

1. The first 3 days - the emphasis is on fiber: fruits and vegetables (with the exception of potatoes).
2. The next three days focus on proteins: meat, fish, cottage cheese, chicken eggs, legumes.
3. Seventh day - give the body a rest: drink low-fat kefir, yogurt, juices.

At the final stage, they switch to complex carbohydrates.

Diet for 21 days

If the weekly regimen is extended, it is recommended to alternate 2 protein and carbohydrate days from the second week.

The following dishes are suitable for protein days:

• marinated mushrooms with green onions and vegetable dressing;
• salad of boiled eggs, cucumbers and fresh herbs;
• chicken broth with vegetables;
• baked beef;
• vegetable stew with beans.

Carbohydrate diet:

• pearl barley porridge with vegetables;
• carrot-garlic salad with corn oil;
• dietary vegetable soup;
• cabbage-carrot cutlets;
• steamed zucchini with garlic and sour cream.

On protein days you can eat any meat, fish, cottage cheese and eggs, and on carbohydrate days you can eat salads, fruits, fruit drinks, and freshly squeezed juices.

Permitted and prohibited products

Foods you can eat during protein days:

• Any meat.
• I love any fish and seafood.
• Cheese, milk, cottage cheese.
• Eggs.
• Meat-based broth (0.3 liters per day). Broth is eaten only during the main meal (lunch).
• Vegetables with minimal starch content.

For lunch, you must make broth. All other products are not mixed, choosing one type of protein dish. The rule of separate meals must be strictly observed.

On starchy days, the following products may be present on the table:

• Any cereals.
• Legumes.
• Vegetables.
• Vegetable broth for lunch (no more than 0.3 l).

During carbohydrate days, eat the following foods:

• Vegetables.
• Flour products: crackers, bread, pasta, crackers.
• Baked goods, but without eggs or yeast.
• Cereals: millet, barley and buckwheat.
• Tomato paste.
• 20 g dark chocolate with dinner. It can be replaced with 3 cookies or a cake.

Vitamin days:

• All dried fruits and fruits.
• Vegetable and fruit juices.
• All vegetables.
• Nuts and seeds, but not more than 25 g per day.

You definitely need to drink water. Its daily volume is 2 liters, regardless of the day of the diet. In addition, you can drink unsweetened tea and coffee without diluting them with milk and cream. Although dairy products can be added to tea and coffee during protein days.

On vitamin days I drink infusions based on dried fruits. Vegetable and fruit juices are allowed, but they are regarded as a full meal or snack.

Alcoholic drinks are prohibited during the diet. They slow down metabolism and slow down the process of losing excess weight.

Fully or partially limited products

The 90-day separate meals diet menu excludes:

• Concentrated fatty broths and first courses based on them.
• Fatty meat, refractory fats, waterfowl meat (duck goose), margarine, smoked meats, canned food (meat and fish), fatty sausages, mayonnaise.
• Fast food products.
• Alcoholic drinks.

Table of prohibited products

The right combination of products

During the diet, you need to combine foods correctly, focusing on the following recommendations:

• Cereals and legumes are eaten with vegetables and herbs. You can add sour cream to dishes.
• Cheese goes well with vegetable oils.
• Vegetables are eaten together with fish and meat dishes.
• You can add a slice of whole grain bread to the salad.
• The seeds are combined with nuts and dried fruits.
• Eggs are eaten with vegetables.

There are also prohibited combinations of products:

• Fish is not eaten together with meat. Also, these products are not combined with sour cream, cheeses and eggs.
• Sugar and milk should not be combined with vegetables.
• If a person drinks milk, then other foods should be avoided at this meal. Otherwise, fermentation processes will start in the intestines.

How to use the product compatibility chart.

The food compatibility table lists the most commonly consumed foods. They are assigned numbers, the row number corresponds to the column number (so row 16 and column 16 are eggs). The color at the intersection of a row and a column means the following: red is an unacceptable combination, yellow is an acceptable combination, green is a good combination.

Example: is it possible to eat bread with cheese? Bread - No. 7, cheese - No. 15. At the intersection of row No. 7 with column No. 15 there is a yellow light. This is a valid combination.

Recipes for every day

Baked fish (protein day)

To prepare the dish, you will need the following products:

• A kilo of fish to choose from: sea bass, pangasius, pollock.
• Cheese – 0.1 kg.
• Two onions.
• One tomato.
• Sour cream – 0.2 l.
• Spices.

The onion is cut into half rings, the fish is separated and cut into portions. Mix the fish with onions and spices, pour in sour cream. Leave the workpiece in this form for half an hour (keep in the refrigerator). Place the fish on a baking sheet greased with vegetable oil, and additionally grease it with sour cream on top. The next layer is laid out tomatoes, cut into slices. Before putting the dish in the oven, sprinkle it with cheese. Cook the fish at 200 degrees for half an hour.

Porridge (carbohydrate day)

To prepare the dish you will need the following products:

• Corn or millet grits - 0.3 kg. You can mix these two components in equal quantities.
• 0.7 liters of milk.
• 0.6 liters of water.
• Raisins or dried apricots – 0.1 kg

The cereal is washed and boiled in water until half cooked. Add milk and dried fruits, cook for another 30 minutes. Then cover the pan with a lid and let it brew.

Soup (starch day)

To prepare the soup you will need the following ingredients:

• Rice – 50 g.
• One onion.
• One carrot.
• A can of canned beans.
• Three potato tubers.
• A liter of vegetable broth.
• Spices.

Bring the water to a boil, add rice and potatoes to the pan. Carrots and onions are sauteed separately, after which the frying is introduced into the broth. Before the end of cooking, add beans and seasoning to the soup. When serving, you can put a spoonful of sour cream on each plate.

Salad (fruit day)

To prepare the dish you will need the following products:

• Three tablespoons of natural yogurt.
• 1 banana, apple and orange.
• 100 g nuts.

The fruits are chopped, passed through a blender, and seasoned with yogurt. Salad ready.

Quitting the diet

When coming off a diet, stick to a low-calorie diet, this will make it easier for you to return to your normal diet. The founders of the method advise continuing to drink warm honey water in the morning and have fruit for breakfast.

To stay in shape, ladies still recommend not mixing protein and carbohydrate foods and not disrupting your eating schedule. Portions can be increased, and continue to drink water in the same quantities. You can add fried foods to your diet, but in small quantities.

Those who have tried this method claim that the body gets used to this diet, and appetite decreases significantly.

You can repeat the strict 90-day regimen after 3 months, and once a year you can use 15 days of separation of incompatible products to cleanse the body and maintain tone.

Pros and cons of the 90 day diet

Pros of the 90 day diet:

• During the diet, metabolic processes return to normal.
• General health improves.
• Harmful substances are removed from the body.
• The result is stable over time.

Cons of the 90 Day Diet:

• The taste of dishes with separate meals may seem specific.
• At the beginning of the diet, you may feel hungry.
• The diet should be strictly adhered to.

Physical activity with separate meals

Often, after short-term diets, lost kilograms return with weight gain. By calculating the daily calorie requirement, as well as adding physical activity to the separate nutrition method, you can maintain the stability of losing extra pounds and not be afraid of weight gain.

The main thing is to choose the most suitable option for physical activity in accordance with the capabilities and characteristics of the body.

Stages of the training process

1. Dynamic warm-up of the whole body: muscles, tendons.
2. Light cardio workout for 5 – 10 minutes.
3. Power training.
4. Cardio load.

Strength training will help work out every muscle group, maintaining their tone, and cardio sessions saturate the organs with oxygen, train the heart muscle and help expend a large amount of energy, stimulating fat burning processes.

Contraindications

Contraindications to the 90-day diet:

• Diabetes.
• High cholesterol levels.
• Diseases of the heart and blood vessels.
• Pathologies of the liver, kidneys, endocrine system.
• Disturbances in the functioning of the nervous system, mental problems.
• Pathologies of the gastrointestinal tract, unstable stool.
• Children and teenagers, as well as people who play sports professionally, should not adhere to the diet.
• The presence of individual intolerance to the foods on which the diet is based.
• Breastfeeding, pregnancy.
• Recovery period after surgery or injury.
• Weak immunity.
• Exacerbation of any chronic diseases.
• Infectious diseases.

Advantages and disadvantages

Each power system has its positive and negative sides. Definitely, long-term nutrition according to the stated principle allows you to strengthen new eating habits and not return to old ones. The diet is varied, so dishes that fit the rules of the system can not only be prepared independently, but also found on the menus of restaurants and cafes. Eating differently during cycles will not create a habit of eating, so your metabolism will be accelerated, which will contribute to weight loss. The caloric content of the diet on certain days is similar and sufficient for the functioning of organ systems in the usual manner.

Disadvantages of a 90-day separate diet:

• duration (not everyone can maintain food intake as part of the diet);
• problems with the gastrointestinal tract, which occurs after observing 90 days and a sharp transition to a mixed diet.

Reviews and results of losing weight

Elena, 28 years old: “Even before the birth of the child, I suffered from excess weight, and after giving birth the situation worsened. I tried to lose weight using a protein diet, but I couldn’t stick with any method until the end, I kept breaking down. I also tried taking diet pills, but they caused severe intestinal upset and the effect was zero. I decided to try the 90-day diet, because it allows you to eat almost all foods, but only separately. You can even treat yourself to some cake. In 3 months I lost 21 kg. More than 30 days have already passed, the results are lasting. In six months I will repeat this wonderful diet again. “We plan to lose another 10 kilos.”

Yulia, 24 years old: “My friend has not been eating right since childhood and is overweight. Compared to her, I was always a real model. One day Nastya (a friend) found information about a 90-day diet. In just 3 months she became slim. Moreover, she managed to lose 17 kg! She strives to keep in shape, and I am very proud of her. I think she will succeed.”

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

Conclusion

Thus, judging by the reviews, the 90-day split diet is an effective technique that allows you to safely get rid of unwanted pounds. Compliance with a number of simple rules and recommendations provides the necessary result and changes eating habits, and new ones become an important part of the usual diet.

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